I’ve never been much of a gym enthusiast, and while I’m not attempting to lose weight at the moment, I have always felt like walking as a means of keeping active is what keeps me healthy – happy, sleeping well, and maintaining a pretty strong immune system.

But to find out if walking can actually help you lose weight (if that is what you so desire), I spoke to Andrew Zorzit, an exercise physiologist and managing director of TherapyCare.

He said ultimately, if your want to lose weight, your objective is to burn fat – which walking can certainly do.

…But only if it exceeds 20 minutes (so unfortunately, my walk to work doesn’t count).

“In the first 20 minutes of any moderate level of activity, you only burn carbohydrates, as the body recognises them as the easiest fuel source to burn,” Andrew explained.

“Only once these stores have been depleted (which is 20 minutes into a walk), will your body turn to your fat stores for fuel to burn.”

Interesting.

As with most exercise regimes aimed at assisting with weight loss, he added that long walks should be paired with a nutrition plan, as “diet is the main reason behind losing, maintaining and gaining weight”.

“The best approach to weight loss comes down to physics – your energy output must exceed your energy intake. If you’re able-bodied, a nutrition plan paired with an exercise regime is the best way to lose weight in a controlled and effective way,” he added.

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“My client Debra, 47, lost 23 kilograms over an eight-month period by following a personalised nutrition plan, incorporating 3-4 high intensity workouts into her weekly routine, and walking every day.”

He said it was best practice to incorporate high intensity training into your exercise routine if your goal is to lose weight – so walking and something a little harder.

“If you’re incorporating high intensity training into your exercise routine, you increase your base metabolic rate (BMR); which means you’re increasing the number of calories you burn while you’re resting.”

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So – how many 20 minute-plus walks per week do we need to do to start noticing results?

It all depends on your diet, according to Andrew.

“Based on your current state and your goal, a dietitian can provide you with a nutrition plan fit with your recommended daily intake. Sticking to it will see you lose a calculated amount per week,” he said.

“If you want walking to be a part of your exercise regime, roughly, one kilometre of walking equates to 100 calories burnt.”

He further explained: “For someone who maintains a stable weight, but wants to lose one kilogram per week without making any changes to their diet, they would have to walk 10kms per day for seven days to lose 1kg of fat.”

He added that when it comes to the type of walking you partake in “the brisker, the better”.

“Uphill hikes, power walks and adding a 30-second to one-minute jog in five-minute walking intervals will support cardiovascular health,” he said.

If walking’s not your jam, but you’re keen on the idea of a free workout, Andrew had these suggestions:

“Incidental exercise: climb every flight of stairs you see and take every opportunity to exercise.

“Search for fitness videos: there are many fantastic free workouts available online. As long as they match your fitness level, are facilitated by a professional and don’t aggregate any potential injuries you shouldn’t have any issues.”